Fish 101: Selecting and cooking healthier fish

We’ve all heard that fish is good for us. Most are low in fat, a good source of protein and nutrients, and contain good oils, said Roudayna Bajjani-Anthony, nutritionist for Gaston County Department of Health & Human Services.

“Fish can be a great source of protein and depending on the cooking method and variety also a lower saturated fat and cholesterol food choice than beef, chicken or pork,” she said. “It is a source of omega-3 fatty acids, and these are believed to be heart healthy fats if consumed in moderation to balance out the ratio with the omega-6 fatty acids that are in our American diet.”

But, some fish are better for us than others. Here’s a rundown of the fish basics, including the best kinds to eat, what to look for when buying and some healthy ways to cook them.

Fish to eat: Bajjani-Anthony said it is important to know how much mercury is in fish before consuming it. It is recommended that people eat fish that are low in mercury twice a week. Portion sizes should be 3 ounces, about the size of a person’s palm.

* Is free of discoloration, darkening or dry spots around the edges (for fillets).

Only buy frozen fish that...

* Is in an unopened packaged free of tears.

* Is at the top of the freezer case and shows no signs of frost or ice crystals.

Source: U.S. Food and Drug Administration

Safe storage and handling

* Shortly after buying, put fish in the fridge or on ice.

* Keep fish in the fridge if it will be used within two days. Otherwise, wrap it in plastic or foil and keep it in the freezer.

* Before and after touching fish, wash hands with warm water and soap for 20 seconds.

* Cutting boards, dishes, utensils and counters used during raw food prep should be washed with hot water. Plastic or non-porous cutting boards should be washed in the dishwasher.

Page 2 of 2 - * To thaw fish, place it in the refrigerator overnight. For quicker thawing, place it in a sealed plastic bag and put in cold water, or microwave it on the “defrost” setting until it is flexible but still slightly icy.

Source: U.S. Food and Drug Administration

Healthy cooking: Most fish should be cooked to 140-145 degrees internally or until the flesh is opaque and easily flakes when cut with a fork. Here are some healthier ways to cook it:

Grilling – Sturdy, fattier fish are the best candidates for grilling. Make sure the grill is clean and lightly oil it. You can also use a grill basket or two layers of foil. Most fish will be done after cooking four to six minutes on each side.

Baking – Season fish and put in a single layer on a baking sheet or shallow dish coated with cooking spray. Bake uncovered at 450 degrees for 10 minutes for each inch of thickness.

Sautéing – Pour some olive oil in the pan, heat thoroughly, and arrange fish so they aren’t crowded. Cook thin fillets over medium/high heat two to three minutes on first side, then one to two minutes on the other. Take pan off burner and allow fish to cook a bit longer through the pan’s remaining heat. For thicker fillets, cook four to six minutes on each side.

Poaching – Place a firm fish fillet in a small baking dish, cover with non-fat milk, season with bread crumbs and grated Parmesan cheese, and bake at 400 degrees for about 20 minutes, or longer if it is a thick cut.

Microwaving – Slice fish in half and place in a single layer in a microwave-safe dish spritzed with cooking spray, with thicker side of fish facing outside. Microwave five to 10 minutes (based on the number of fillets and thickness), rotating the fish halfway through.

Source: N.C. Division of Public Health Nutrition Services Branch

You can reach lifestyles reporter Andrea Honaker at ahonaker@gastongazette.com or 704-869-1840. Follow her on Twitter at twitter.com/andi384 and read her blog at lifelessons.blogs.gastongazette.com